Do you know what the average amount of weight gain is for adults during the winter holiday season? Many people think it’s in the range of 5-10 lbs, but it really is closer to 1 pound. The problem with that extra weight however, is that it usually sticks around and accumulates, leading to an unhealthy weight. Rather than facing the New Year with a resolution to lose that added weight, why not prevent that weight gain altogether?
You may find the 3 P Strategies helpful in preventing holiday weight gain and easy to remember.
Plan to eat regular healthy meals throughout the day−don’t “save” your calories up by skipping meals. If you arrive to a party hungry, you will lack self-control and tend to eat anything and everything placed in front of you. Dr. Yoni Freedhoff explained in his blog rather nicely, “Willpower is the absence of hunger.”
Pick a smaller plate, like a salad plate, instead of a huge dinner plate. This will help you limit yourself to smaller portions. If you are feeling particularly filled with the healthy holiday spirit, try to fill ½ of your plate with vegetables, ¼ with a starchy choice, and ¼ with protein.
Now pick a place to eat your food away from the buffet table.
Pass on seconds. A good way to help you succeed with this is to slow down when eating. Wait for 20 minutes and give your body a chance to recognize if it’s full. If you are still hungry, go for seconds of steamed or raw vegetables.
-Aurora Buffinton, M.S., R.D.